Session 1
Tgu 5×2
Then:
Open Wod 16.3
7 minute amrap
10 power snatches @75/55
3 bar muscle ups

Session 2
1. Tempo Front Squat (3-3-0): 5×5 @90% of 5rm
2. Single arm KB ZPress: 5×7 building
3. GHD Razor Curls: 40 reps any way

Session 1
Partner wod
For time:
30 alternating kb snatches @53/35
40 calorie row
50 burpees to a plate
40 calorie row
30 alternating kb snatches @53/35

Session 2
3 rounds for time
Row 1000 meters
Unbroken Back Squats x15@185/135
Each row must be faster than the last. Or apply a 15 sec penalty per round.

Session 1
0:00-8:00
Find 1rm squat snatch
8:00-16:00
Find 1rm squat clean
16:00-24:00
Find 1rm deadlift

Session 2
Assault bike 8 miles (easy pace, keep it casual!)

Session 1
11.5
20:00 Amrap
5 power cleans @145/100
10 toes to bar
15 wall balls

Session 2
Jerk w/ 2 sec Pause in catch: 3-5 sets to find a 2rm then 2×2 @85%
Tempo Dips (3-3-3): 3-5 xME
Row for calories, rest 1:1 btwn: 10, 15, 20, 25, 30, 30, 25, 20, 15, 10

Session 1
For time:
30 Alternating kb push press
40 alternating front rack lunges
50 Russian kb swings

Session 2
No Hook, No Contact, No Feet Snatch: 3-5 sets to find a 2rm then 2×2 @85%
Tempo Pullup (3-3-3): 3-5 xME
2 rounds for time
25 Box Jumps
25 GHD Situps

Session 1
Mixed Modal
2 rounds:
2:00 Max Wall Balls @20/14
1:00 Rest
2:00 Max Burpee Box Jumps @24/20
1:00 Rest
2:00 Max Pullups
1:00 Rest

Session 2
1. Clean Pulls 5×3@90%
2. Tempo Pendlay Row (3-3-3) 5×5 @80,85,90,90,90%
3, GHD Sit Ups x60

Session 1
0:00-15:00
OHS: Find 3RM
then:
Drop to 50% and complete
21-15-9 OHS
42-30-18 Double Unders

Session 2
1. Clean Pull + Hang Clean + 2 Jerks: 3-4 sets to find a max
2. For time:
10-8-6-4-2
Bodyweight Bench
Hip Bridges @1.5-2x bodyweight

Session 1
Mixed Modal
With a Partner:
4000m *500m splits
Partner 1: Row 500m
Partner 2: 5 KB Push Press Left Arm, 5 KB Push Press Right Arm, Max Front Rack Hold

Session 2
Snatch Pulls 5×3@90%
Weighted Pull-ups 3-4 sets to find 5rm
Accumulate 3:00 tuck/L Sit

Session 1
On a running clock:
0:00-5:00 to find heavy single strict press
5:00-10:00 to find a heavy single push press
10:00-15:00 to find a heavy single push jerk
Then, for time:
30 Shoulder to Overhead @50% of push jerk max

Session 2
1. 5 rounds NFT rest 3 min Btwn rounds
A. Assault Bike 25 calories
B. Stone 2 shoulder x10 heaviest possible
Each round is an all out max effort sprint to complete.
2. Incline Bench TYI’s: 3×12
3: Palloff Press accumulate 2 min each side

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860-216-4785

crossfithartford@yahoo.com

221 Newfield Ave. Hartford, CT 06106

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